Depression

ADHD (attention difficulties)

Chronic stress

Trauma and PTSD

Postpartum challenges

World Sleep Day, World Mental Health Day, World Suicide Prevention Day, National Stress Awareness Day, and other similar observances are not just about marking a date on the calendar or for fun. These days exist to raise awareness, provide support, and create spaces for conversations that often go unspoken. In this article, we look at how grief extends beyond death and how you can cope with it.

There is a story behind National Grief Awareness Day, which is observed annually on August 30. It was created by Angie Cartwright in 2014, after she experienced the loss of her baby sister, husband, and mother. This led her to launch the observance to change grief culture, promoting open support for anyone experiencing loss.

National Grief Awareness Day validates all forms of loss and reminds us that grief is not limited to death. Life has taken one or two things from almost every person at some point, and how we feel about these losses is valid. People mourn over the loss of relationships, jobs, properties, or even life transitions. How people feel should not be belittled or dismissed as unnecessary, as everyone has the right to feel their grief in their own way. We grieve different things differently.

National Grief Awareness Day is dedicated to raising awareness, normalizing grief, supporting mourners, and dismantling stigma around grief. It calls attention to how grief affects individuals emotionally, mentally, and physically, while promoting patience and self-compassion. The public is encouraged to create safe spaces where people can share their grief openly, without judgment, and receive sincere compassion in return.

Losing someone is an experience that brings a whirlwind of emotions such as anger, sadness, guilt, and shock. Its effects on both emotional and physical well-being can be quite detrimental.

Our approaches to managing grief vary, as do the nature of our losses and the individuality of our journeys. While we may attempt to offer universal advice on coping with grief, we recognize that each person's experience is profoundly personal.

If you have ever lost a loved one, you can read our detailed article on how to 

without losing yourself or following a rigid societal template. There are stories of people navigating their grief journeys, including guidance on how to move forward without guilt.

large_national grief awareness day

medium_national grief awareness day

small_national grief awareness day

thumbnail_national grief awareness day

national grief awareness day

Grief over non-death losses can feel just as intense, and sometimes more confusing, because society often does not acknowledge it. People may feel unheard, misunderstood, or dismissed. Just like anxiety, depression, OCD, paranoia, ADHD, or physical pain are real, the emotional pain of non-death losses is also real and deserves compassion, time, and support. Examples include:

Life transitions, such as moving to a new home

Grief has often been attributed only to death, so people rarely share how the loss of other things can hurt just as much. If your grief isn’t about the death of a loved one, these practical strategies can help:

The first step is acknowledging and accepting what you feel. Name it specifically, you cannot heal from what you do not recognize or validate.

Grief over non-death losses can trigger anxiety or depression. Therapy can help you deal with complex emotions, so consider reaching out to a counselor, psychologist, or support group, especially if grief is interfering with your daily life.”

While engaging in intentional efforts such as journaling, self-care, mindfulness, and hobbies you enjoy, do not force a timeline on your healing. Healing is a process; it may take longer or shorter than you imagined.

Just as it is normal for a grieving person to be surrounded by friends and family when mourning a loved one, it is also okay to share your non-death loss journey so others can care for you. Sharing grief can release emotional weight and help you see things in a new light.

Some people design personal rituals to process their grief. For example, if you are attached to a home you are leaving, you could create a routine that honors your memories while settling into the new space.

How to Promote National Grief Awareness Day

Share this article on social media or with someone who might benefit from it. Many people are not aware that a day exists to recognize grief, or that grief goes beyond death.

Reach out to someone you know is grieving. Send a kind message, call them, or take them outdoors if they are open to it.

 with a licensed professional to someone in need.

This year, on August 30, we observe National Grief Awareness Day,a day that reminds us that grief touches everyone, in many forms, and at any stage of life. It’s a moment to pause, reflect, and acknowledge not only the loss of loved ones but also the personal losses that shape our lives. Whether it’s the end of a relationship, a career change, or a major life transition, this day encourages open conversations, compassion, and support. Take a moment today to reach out to someone grieving, share your story, or practice self-care as you honor your own journey through loss.

Grief goes beyond death; mark National Grief Awareness Day and apply practical ways to cope with all forms of loss and emotional pain.

National Grief Awareness Day: Understanding Grief from All Losses

Words are more than letters strung together to share information. They carry weight and the power to heal, comfort, and inspire hope when life feels heavy. You’ve probably heard about affirmations too, the small statements that remind you of your strength, your worth, and your resilience.

Mental wellness rarely comes from a single grand gesture. More often, it begins with small, consistent actions. The 

you repeat in the morning, the routines you stick to, the 

habits you cultivate, and the quotes you reflect on all work together to nurture a balanced mind.

10 Quotes to Strengthen Your Mental Health

We have compiled 10 mental health quotes  that can guide you, along with simple ways to apply each to your life.

1. “You don’t have to control your thoughts. You just have to stop letting them control you.” – Dan Millman

Our minds wander constantly. Sometimes they replay mistakes, worry about the future, or imagine scenarios that will never happen. We cannot stop thinking, but we can choose how we respond to our thoughts and not let it define your reality.

Take a minute each day to observe your thoughts without judgment. See them drifting off like balloons released into the sky and remind yourself, “These thoughts are not me. I choose what to focus on.”

2. “We would never tell someone with a broken leg that they should stop wallowing. We shouldn’t treat mental health conditions any differently.” – Michelle Obama

When someone has a physical injury, they get empathy and care. But with mental health struggles, people are often told to snap out of it. Mental health deserves the same compassion as physical health. They are real, valid, and in need of support.

If someone you know is struggling, listening without judgment can be one of the most powerful forms of support.

3. “What mental health needs is more sunlight, more candor, and more unashamed conversation.” – Glenn Close

Isolation deepens suffering. Mental health thrives when we speak openly and honestly about it. There is nothing shameful about seeking help or sharing how you feel.

You can share your thoughts with someone you trust, join a support group or consider 

. Speaking up is the first step toward relief.

4. "There is hope, even when your brain tells you there isn’t.” – John Green

Life can sometimes feel like your thoughts are working against you. Anxiety, depression, or moments of hopelessness make it hard to see a way forward. This quote reminds us that our brain is not always an accurate narrator.  Always remember feelings of despair are temporary, and hope exists even when it seems invisible.

When you feel stuck in negative thoughts, write down one small thing you can do today to move forward like sending a message to a friend, stepping outside for fresh air, or journaling for five minutes. Small acts remind your brain that hope is still possible.

large_powerful quotes

medium_powerful quotes

small_powerful quotes

thumbnail_powerful quotes

powerful quotes

5. “You are stronger than you think. You have gotten through every bad day in your life, and you are undefeated.” – Lori Gottlieb

Many breakdowns begin when we start believing we are weaker than we truly are. The truth is, you have already overcome countless challenges, so let that be your proof that you can handle what comes next.

Reflect on moments when you overcame difficulties. Write down three challenges you have survived to remind yourself of your strength.

6. “Mental health problems don’t define who you are. They are something you experience. You walk in the rain and you feel the rain, but, importantly, YOU ARE NOT THE RAIN.” – Matt Haig

Experiencing depression, anxiety, or trauma is not the same as being defined by them. They are just part of the human experience and do not determine your worth.

Practice self-talk that separates you from your challenges. Remember that your emotions are experiences that come and go; they don't define who you are.

7. “The biggest risk factor for suicide is not having a mental illness, it’s having a mental illness and not seeking help.” – Kelly Clarkson

What is worse is someone who has a mental illness but decides to face it alone. This can lead to overwhelming thoughts and feelings that feel impossible to share, increasing the risk of self-harm or suicide. The danger is not the illness itself but staying silent and isolated. Support is available, and nobody should face life alone.

If you feel hopeless or overwhelmed, reach out today. Contact a mental health hotline, speak to a therapist, or confide in someone you trust. Asking for help is a sign of courage.

8. “Mental health…is not a destination, it’s a journey. And it’s okay to take it one step at a time.” – Glennon Doyle

There is no point at which you are completely healed, and no single action can achieve wellness instantly. It is built gradually, like drops of water forming an ocean, and every small step matters.

Focus on small, achievable steps. Ten-minute walk, a few minutes of journaling, or a short mindfulness practice can all contribute to your overall well-being.

9. “Self-care is how you take your power back.” – Lalah Delia

If you’ve been thinking that self-care is selfish, it’s time to reconsider. It’s a conscious decision to honor your mental, emotional, and physical well-being. When life demands too much, taking time for yourself is an act of strength, not indulgence. You cannot pour from an empty cup, and reclaiming your energy allows you to show up fully for yourself and others.

Identify one self-care ritual this week, whether it’s a solo date, a short walk, reading a book, or simply sitting quietly without distractions and treat it as a non-negotiable part of your day. For more tips on taking care of your mental well-being, check out our guide on 

self-care strategies everyone should practice

Life will not always be filled with sunny days or easy moments, and feeling sad, anxious, or overwhelmed does not make you weak. Negative emotions are not weakness, they’re part of being alive and accepting these feelings is part of being human.

Acknowledge your emotions without judgment. Tell yourself, “It is okay to feel this way. I am allowed to experience my feelings.

Mental health is not built through one grand gesture. It grows through consistent, small steps affirmations, open conversations, daily routines, and reflections. Let these quotes remind you that healing is possible and you are stronger than you think.

Reach out to a therapist today and start your journey toward mental wellness.

10 powerful mental health quotes and practical ways to apply them daily to strengthen your mindset, build resilience, and nurture emotional wellness.

10 Powerful Quotes for Better Mental Health

What if one of the simplest ways to support your mental health, something you don’t even have to pay for, was all around you? We are in a time when people are searching for relief from 

everywhere, without realising the solution might be closer than you think. In fact, it could be right at your fingertips. Nature has the power to calm your mind, lift your mood, and help you feel more balanced every day. In this article, you’ll understand the power of nature and learn simple ways it can improve your mental health.

The Oxford English Dictionary (OED) defines nature as the phenomena of the physical world collectively; especially plants, animals, and other features and products of the Earth itself, as opposed to humans and human creations.

While man has been endowed with the grace to create and make life comfortable, nature as defined above exists beyond human creation. Its purpose is to bring ease and balance into our lives. It is only unfortunate that we are just scratching the surface of its true potential.

Nature is hopeful, and you don’t have to look far to experience it. Everything around us constitutes nature; the sun, the moon, trees, flowers, fruits, birds, animals and even human beings.

Beyond providing for our survival and offering goods and services, nature has profound effects on our emotional wellness. It interacts with parts of the brain responsible for regulating emotions, helping us feel calmer, more balanced, and more resilient.

Nature has a remarkable impact on mental health. Research shows that spending time outdoors can significantly boost emotional well-being. The beautiful part is that it has nothing to do with whether you’re an extrovert or an introvert; as long as you have an interaction with the environment, you can reap the benefits.

        "In every walk with nature one receives far more than he seeks.” John Muir

Nature is more than scenery, it’s therapy. It calms the mind, lowers stress levels, and helps us feel more grounded. Studies have linked time in nature to reduced anxiety, better mood, and even improved cognitive function.

According to the American Psychological Association (APA), spending just 20 minutes in nature can significantly reduce cortisol levels, the hormone linked to stress.

Similarly, a 2020 study in Frontiers in Psychology revealed that individuals who spent at least 120 minutes per week in natural environments reported higher levels of life satisfaction and lower levels of anxiety compared to those who didn’t.

The green of the trees, the sound of birds, the fresh air all have a way of telling your mind, slow down.

When you’re in nature, your brain activity shifts. Studies show that being outdoors increases activity in the prefrontal cortex, the part of the brain associated with focus and problem-solving, while reducing activity in the amygdala, which is linked to fear and stress. This means nature doesn’t just make you feel good, it literally rewires your brain to function better under stress.

Nature therapy, also called ecotherapy, uses the natural world to support mental and physical well-being. Some of the most common types include:

Spending time in wooded areas to connect deeply with the environment and benefit from its calming presence.

Moving through parks, trails, or green spaces to experience the restorative energy of natural surroundings.

Engaging with plants and gardens as a way to nurture growth, foster calm, and improve emotional health.

Practicing mindfulness and meditation focused on elements of nature to enhance relaxation and awareness.

Participating in group gardening or environmental activities that combine social interaction with exposure to greenery.

Using activities like hiking, camping, or exploring natural landscapes to build resilience and personal growth.

Connecting with animals in natural surroundings to uplift mood, reduce stress, and encourage emotional balance.

Practical Ways to Connect with Nature Every Day

You don’t need a mountain getaway to feel the benefits of nature. You can follow these tips to make it part of your routine:

Take a walk outdoors: A simple stroll in your neighborhood, through the park or under tree-lined streets can clear your mind and reduce stress.

A man standing thoughtfully by the edge of a calm river, surrounded by natural scenery.

large_nature and mental health

medium_nature and mental health

small_nature and mental health

thumbnail_nature and mental health

nature and mental health

Visit natural spaces: If you have a beach, zoo, or scenic park nearby, spend some time there. You don’t have to do anything serious; it can be as simple as sitting, reflecting, and breathing

Bring nature indoors: Add houseplants to your space and if you have access to a garden, spend time caring for them. Touching soil, watering plants, or simply watching them grow can reduce anxiety and promote a sense of accomplishment and calm.

Mindful Exercises: You can also engage with nature through simple, mindful exercises. Try sitting under the evening stars with your eyes closed or breathing in the fresh scent after rain. Lie on the beach sand and let your mind connect with the rhythm of the waves. Watch animals in their natural behavior; the birds flying, the cat meowing, the cooing of doves and simply be present in the moment.

Immerse in seasonal changes: Experience each season fully by observing its unique offerings. In spring, notice blossoms and new growth; in summer, feel the warmth of the sun and long days; in autumn, watch leaves change color; in winter, appreciate stillness and crisp air. Tuning into seasonal changes connects you with life’s natural rhythms and promotes emotional balance.

Nature engages your senses in ways that technology cannot. It gives your brain a break from screens, notifications, and noise. This mental pause can improve focus, boost creativity, and enhance emotional balance.

So next time you feel overwhelmed, don’t underestimate the healing power around you. Today, step outside and notice one thing in nature you’ve never paid attention to before.

a session with our licensed therapist today.

Discover how spending time in nature can reduce stress, boost mood, and improve mental health with simple, everyday practices.

Boost Your Mental Health Naturally with the Power of Nature

Imagine opening your phone to hundreds of cruel comments. This is the reality for many victims of cyberbullying Did you know that cyberbullying is strongly linked to suicidal thoughts and behaviours? 

Its effect on mental health is daunting but early awareness and action can help reduce the damage. While the anonymity of the Internet makes it harder to curb, understanding the forms of cyberbullying, its effect and how to respond can protect you and those you care about. 

Grace, a 15-year-old student, started noticing that her classmates would constantly send her mean messages online, comment negatively on her posts, or exclude her from group chats. At first, she tried to ignore it, but the messages kept coming, and she began feeling anxious every time she picked up her phone. Slowly, she stopped joining online discussions, skipped hanging out with friends, and even dreaded going to school. The constant negativity made her feel isolated and overwhelmed, like there was no safe place for her.

Before the Internet, we only had to worry about in-person bullying. Now, with the advancement of technology, cyberbullying has become prevalent. It affects the victims emotionally, socially, physically, and mentally.   

Cyberbullying is the use of technology (especially the Internet) to harass, threaten, embarrass, or cause harm to another. It occurs on digital platforms such as social media platforms, online gaming platforms, emails, chat forums, and blogging sites. 

Many try to blur the line between cyberbullying and jokes but the motivation differentiates them. Jokes are light-hearted while cyberbullying often intimidates targets. Cyberbullying can occur in both explicit and subtle ways:

Trolling: This is the deliberate act of posting insincere statements to incite arguments or manipulate perception. A troll uses misleading information to promote a cause which is usually making the target afraid for their safety. 

Fraping: Fraping is a compound of the words "Facebook" and "raping" but it isn't limited to Facebook anymore. This occurs when a bully hacks or gains access to a victim's social media account and posts humiliating or harmful content. 

Social Exclusion: The refusal to accept an individual as a member of an online social group. These social groups are often peer-based. The target is either removed from the group or not added at all. 

Stalking: This refers to the use of technology to make a victim concerned about their safety. It includes acts such as making threats online, monitoring a victim's movement and actions, and using sensitive information to demand sexual favours. 

Masking: This occurs when a fake online profile is created to impersonate an individual. This fake profile features humiliating or harmful content. 

Anonymous Denigration: This is typically done in online groups or chat forums where anonymous links allow people to air their cruel opinions about others. This is more harmful because the identities of the bullies are protected. 

Trickery: The bully befriends their target to extract sensitive information and uses this to humiliate them. 

Whether subtle or explicit, the effect of cyberbullying on mental health cannot be overlooked. 

Stressed person sitting at a desk with head in hands, laptop in front, overwhelmed

large_cyberbullying and mental health

medium_cyberbullying and mental health

small_cyberbullying and mental health

thumbnail_cyberbullying and mental health

cyberbullying and mental health

Effects Of Cyberbullying On Mental Health 

Cyberbullying is not harmless fun. Its effects are damaging and can linger for years, leaving victims struggling with:

Anxiety: Persistent bullying creates intense fear in victims. They are easily agitated as they worry about their safety and reputation. This may escalate into anxiety disorders. 

Self-Harm: Victims of cyberbullying may adopt self-harm as a coping mechanism for distress. This includes behaviours such as burning, cutting, or hitting oneself with the intention of causing pain. These injuries are not often intended to end one's life but can escalate to suicide, if left unaddressed. Read more on

Depression: Victims of cyberbullying would naturally experience sadness but it becomes depression when it is persistent. This interferes with their daily lives as they become disinterested in things they once loved and sometimes, life itself. 

Low Self-Esteem: Cyberbullies emphasise perceived weaknesses and flaws of targets. This intimidates targets, influencing them to obsess over these flaws. Consequently, their flaws become their reality and their confidence is deflated. Cyberbullying exerts so much influence, it can alter a victim's perception of themselves. If you’re struggling with low confidence, this article on 

Loneliness: Those who experience cyberbullying are often isolated from social interactions and this fuels feelings of rejection. Loneliness hurts almost as much as physical pain and can be exhausting. It also leads to social withdrawal and reduced productivity. 

What compounds the effects of cyberbullying is neglect. Inaction makes targets feel helpless as it encourages bullies to continue. 

There are constructive ways to tackle this menace. These include:

Don't retaliate: Avoid altercations with the bullies. You might end up bringing more harm to yourself or worse, become a bully. 

Seek help: Many make the mistake of keeping to themselves and compound the issue. Telling a trusted person might be your first step towards help. You can also consider 

Report: If the identity of the bully is known, report to the appropriate authorities and do not hesitate to report and block online groups or profiles that promote cyberbullying. 

Cyberbullying is not meant to be ignored, it should be addressed when spotted. 

Cyberbullying has crippling effects on mental health, disrupting daily lives and leaving lasting scars. Anyone can be a victim of cyberbullying, so you don't have to feel embarrassed about it. 

If you or someone you know is struggling, reach out today. Help is just one click away. To get professional help, you can

 book your first session or start with an initial consultation.

Cyberbullying can take a serious toll on mental health. Learn how to recognize it, protect yourself, and respond effectively before it causes lasting harm

Cyberbullying Hurts: Types, Effects, and How to Stay Safe

Mental health struggles and substance use often feed off each other in ways that can be hard to see. Anxiety, depression, or stress might push someone to use alcohol or drugs for temporary relief, but over time, substance use can worsen these very mental health issues. In this article, we’ll explore how mental health challenges can lead to substance use, how substance use can affect mental health, and what steps you can take toward recovery and prevention.

Substance use disorder and mental health challenges are essential issues that should not be overlooked in public health. Substance use disorder (SUD) is a complex mental health condition that affects human behavior and the brain as a result of uncontrollable use of substances that cause difficulties in work, school, and relationships. Repeated substance use can cause a great change in brain function, although at the point of consumption, it can cause short-term relief; but gradually, it tends to affect mental health.

People with substance use disorder get to a point of addiction where all they care about is satisfying their urge with less concern about its harm. For example, someone 

 might be forced to take alcohol to ease the discomfort. During consumption, such an individual tends to find comfort, but over time, it wears off, causing a mental health disorder.

Person looking at themselves in the mirror with a worried or reflective expression, representing mental health struggles.

large_substance use and mental health

medium_substance use and mental health

small_substance use and mental health

thumbnail_substance use and mental health

substance use and mental health

The Relationship Between Substance Use and Mental Health

Substance use disorder and mental health are complex. Still, they are intertwined, as individuals with SUD tend to develop many mental health conditions, such as 

, exacerbating conditions, and other mental health conditions.

Mental health conditions can lead to an increase in risky behaviors, and they can alter the function of the brain in a way that makes substances feel rewarding. Individuals with mental health conditions tend to misuse drugs to cope with their health conditions, like emotional distress and psychological pain, increasing the risk of substance use disorders.

The two-way relationship causes a back-and-forth where substance drives mental illness, and mental illness worsens substance use, which greatly affects withdrawal and treatment.

Why do Substance Use Disorder and Mental Health Co-Occur

Substance Use Disorder and Mental Health Co-occur as a result of some possibilities shown in research.

Some environmental factors, like poverty, stress, trauma, unstable relationships, or exposure to violence, can fuel substance misuse and affect mental health.

Substances such as drugs and alcohol can contribute to brain changes, increasing the vulnerability to developing mental health illnesses. For example, if you take some substances like opioids in excess, it targets the part of your brain that regulates breathing, which can result in slow or stop breathing.

Diagnosis of Substance Use Disorder and Mental Health

Recognition of the problem is essential. This opens your eyes to the problem, thereby enhancing the recovery process. Accurate diagnosis is important for treating substance use disorder and mental health illnesses.

Healthcare providers can make a thorough evaluation of your medical history and behavior surrounding substance use and mental health. Also, a drug test can be conducted to locate every trace of a substance in your body.

Healthcare providers can use comprehensive assessment tools to carry out explicit testing, so as to locate what’s not right in the body system and make treatment plans.

The healthcare provider determines the best treatment that addresses the substance use disorders and all co-occurring disorders.    

A therapist and client engaged in a counseling session, sitting together in a calm, comfortable setting.

large_therapy session

medium_therapy session

small_therapy session

thumbnail_therapy session

therapy session

, psychotherapy, and care management services can help individuals with substance use disorder find evidence supporting treatment that can help. Effective therapies such as assertive community treatment, contingency management, cognitive behavioural therapy, and dialectical behaviour therapy can be carried out, which help you develop healthier behaviour related to substance use and other co-occurring mental health conditions.

Another step to the treatment of substance use disorder and mental health conditions is withdrawal. At this point, you abstain from taking any substances that can affect your mental health. Medications can be used to minimize the cravings, which relieve the symptoms that follow withdrawal.

Residential treatment (rehab), self-help programs such as Nar-Anon family can be a great means for developing healthier behaviour.

Can Substance Use Disorder and Co-occurring Mental Health Conditions be Prevented

There is no one guaranteed way to prevent all cases of substance abuse and co-occurring mental health conditions, but there are things everyone can do to prevent substance abuse. Some of them include:

Seek help when dealing with mental illnesses such as anxiety, depression, or stress.

Follow instructions for prescription and medication. Don't overdose.

Avoid temptation and peer pressures. Develop healthy friendships and relationships.

Never share your prescriptions with someone else. Keep them in a place they are not easily accessible.

Practice stress management skills. It helps you live a balanced and healthy life.  

The relationship between substance use disorder and mental health can be complex, but they create a vicious circle where each condition feeds the other. With the right treatment, determination, and taking precautions, substance use disorder and co-occurring mental health conditions can be drastically reduced.  

Why do people keep using drugs even when they know it’s harmful?

Many continue because repeated substance use rewires the brain’s reward system, making it hard to stop even when they want to.

What’s the connection between substance use and mental health?

They’re like two sides of the same coin. Mental health struggles can push people to use substances for relief, and substance misuse can make mental health problems worse. 

Mental health issues and substance use often feed off each other. Understand the link, causes, and strategies for recovery.

TranqBay Blog

News, Insights and Updates

Stay Updated

Main Menu

Resources

For Therapists

Find Therapists

Popular Concerns